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5 Important Things to Know About Weight Loss

5 Important Things to Know About Weight Loss

According to the CDC, 70% of all American adults fall into the overweight or obese category. Also, roughly 45 million Americans are on a diet each year or plan to go on a diet. In 2021 alone, Americans spent just over 72 billion USD on special diets and nutritional products. It is no secret that weight loss is hard, but it is entirely possible when done the right way.

There is no secret formula for weight loss. The weight was not put on overnight, so it will not come off overnight. Here are five important things to know about weight loss to help you in your journey!


  1. Make short-term goals

Creating goals is a great way to track your progress and keep you motivated. Many people make the mistake of setting too broad of goals, making it harder to be consistent, leading to falling off before reaching your goal. Smaller short-term goals allow for quick accomplishments that keep you consistent.

2. Pick one habit at a time to focus on

Picking one goal or habit to focus on will help you zone in and feel great when you accomplish it!  Change is hard, even if it is a change for the better. It is easy to get overwhelmed trying to do too much at once, making it easier to fall back into old habits. Pick one thing and master it and move to the next.

3. Start small

The bigger the change, the harder it is to stick to it. Starting with the small things will help build to the bigger ones! It’s better to do something instead of nothing at all! A great way to start your weight loss journey with a smart, small goal is to go for 30-minute walks every day. Whether on lunch breaks, or some other time, moving your body is a great way to start.

4. Find your Why

Finding “your why” is critical in anything you do in life. Finding why you want to lose weight will help you set goals and motivate you when things get hard during your weight loss journey.

5. Drink some water

Water is a natural hunger suppressant and will allow you to feel full while struggling to make it to your next meal. It’s always hard for people to resist the urge to eat when they’re on a calorie deficit, and drinking water can help fulfill the want for food! Getting a large travel mug is a great way to ensure you have water available throughout the day to help aid in weight loss.


Looking for someone to help motivate you and even write the programs? Personal training is perfect for taking the first step toward weight loss. The Fitness Center as Ascend has excellent personal trainers that are dedicated to helping you work towards and achieve your goals!


To our valued customers,

At Ascend Fitness & Spa, your health and safety are our highest priorities. As such, we wanted to share with you our participation in Destination Cleveland’s CLEAN COMMITTED initiative.

Destination Cleveland, in partnership with health care experts at the Cuyahoga County Board of Health, Cleveland Clinic, The MetroHealth System and University Hospitals, developed recommended safe practices that local businesses can employ to support the safe and responsible reopening of Cleveland to residents and visitors.

We are proud to share that Ascend Fitness & Spa is an official CLEAN COMMITTED business, and we promise to adhere to the practices recommended to keep our employees and guests safe. We are eager and excited to welcome you back to our establishment and hope that our promise to deliver on this commitment provides you with the comfort and confidence to visit us again. When you’re ready, we will be waiting for you.

For more information about this initiative and to find a list of all CLEAN COMMITTED businesses, visit

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